Nutrition is an area of science where you can prove opposing theories because the variable is the human body, and every body is different.   So what I eat to keep me happy and healthy is going to be a little different than what you eat; and what you eat will be slightly different than what your neighbor eats.

The best thing to do is experiment with many different ways of eating and see what works best for you based on your body and health goals.   Below is a list of some of my favorite nutrition books.  As you read through them, notice:  What things are the same?  What things are different?

1. The Energy Balance Diet by Joshua Rosenthal – Balance is the goal when it comes to nutrition.   This book will help you find that balance and relax so you can find a way of eating that works for you.

2. Nourishing Wisdom by Marc David – Connection with your own body wisdom is essential to finding a way of eating that is right for you.  Marc will give you tips on how to get there.

3. Thrive and Thrive Fitness by Brendan Brazier – Brendan is a committed high raw vegan triathlete.   If he doesn’t know how to combine vegan nutrition and exercise, who does?

4. Self Healing Cookbook by Kristina Turner – Best book I have read on incorporating grains and whole foods in an intuitive and simple way.

5. Mindless Eating by Brian Wansink – So much of the time we eat while doing several other things.   No wonder we end up eating more than we need and feeling unsatisfied.  The tools in this book will really help.

Post by:

Christy Meyers

Certified Holistic Health Counselor

To get further support with incorporating these tips into your life and reaching your health goals,
email Christy at info@howtochow.com, or visit www.HowToChow.com and How to Chow on Facebook.

The knees are one of the most complex and commonly misunderstood joints in the body (second only to the shoulders). Given that they bear approximately 80% of our bodyweight when we’re standing, the knees are highly susceptible to damage and the pain that often comes with it.

So it’s understandable that so many ask, “how can I strengthen my knees?” In order to answer this common question, we need to revisit the murky and potentially confusing depths of anatomy.

The knee joint consists of a complicated assortment of several bones, joints, ligaments, tendons – all of which provide the structural framework of the knee joint. In order to strengthen a particular area of the body (in this case, the knee), we need to focus on the muscular component of the joint. Fortunately, there are muscles around the knee – the muscles of the hip, thigh, and lower leg.

The knee joint is surrounded by:

1. The large thigh muscle in the front of the leg (the quadriceps muscles).
2. The equally large muscle on the back of the leg (the hamstring muscles).
3. The muscle on the back part of the lower leg (the calf muscles).
4. A long band of connective tissue that stretches from the hip bone, running alongside the outside of the thigh, down to the outside of the knee (the IT band).

While we can’t technically strengthen the knee joint, we can strengthen and stretch the surrounding muscles (the quadriceps, hamstrings, and calf muscles), and stretch the connective tissue that supports it (the IT band). Use the following five simple leg exercises to begin your lower-body strengthening program:

But what if you are already experiencing knee discomfort and want to prevent or minimize pain or injury in the future? Follow these three simple tips:

1. Drink plenty of water each day (at least half of your body weight in ounces). Water will help provide cushioning to your joints which will help reduce pain.
2. Make sure your sneakers have plenty of support in them. Old shoes are notorious for causing or exacerbating existing knee pain.
3. Try to avoid or minimize exercises that place a high amount of stress on the knee joint, such as the leg extension.

While the above mentioned exercises can’t prevent you from ever experiencing knee pain in the future, an aggressive knee-pain prevention program can decrease your chances of injuring — or reinjuring — knees that are already damaged. With the right precautions now, you can continue living an active life for years to come.

For more articles like from ACE, go to The American Counsel on Exercise.

With all the mixed information out there it’s hard to know what kind of stretching to do and when to do it. There are 5 different types of stretches to consider when the time arrises: Static, Active, Dynamic and PNF Stretching.

What is the difference between Static, Active, Dynamic and PNF stretching? It’s time to learn which type of stretching is better and how to perform them.

Static Stretching

As the name suggests, Static Stretching involves holding a muscle at the stretched position for 20 -30 seconds. No additional benefit has been shown to extend the stretch for more than 30 seconds.

Static stretching is best done after your workouts. It has shown to decrease strength and power if done immediately before weight training. The stretch is held when you feel a nice stretch (or slight discomfort) until you feel the muscle relaxing.

Static Hamstring Stretch

Active Stretching

Active Stretching involves stretching the muscle actively.  In other words, you are holding the stretched position with the opposing muscle group.  You muscles are playing an active role in holding the stretch position.

Active Hamstring Stretch

In this picture example, the hamstrings are stretched by using your quadriceps (opposing muscle).  You cannot hold this position for more than 5-10 seconds.  She is only using her hands for support and is not holding the leg up with her hands.

Dynamic Stretching

Dynamic stretching is similar to active stretching.  However, in dynamic stretching you don’t hold the stretch.  You are always moving or dynamic.

Dynamic stretching is not the best for improving flexibility.  But it is good way to warm up for your sport and has shown to improve performance.

Dynamic Hamstring Stretch

PNF Stretching

Proprioceptive Neuromuscular Facilitation (PNF) is said to use receptors to improve the neuromuscular (related to nerves & muscles) response of the body.  The flexibility gained can be maintained by doing PNF stretches of minimum one repetition for at least 2 times a week. There are different ways to do PNF: Contract relax, Contract-Hold relax and so on.

Usually, PNF is performed with the help of a partner.  But you can do it on your own with a towel for resistance.

To perform a hamstring PNF stretch, stretch till you feel a slight discomfort, contract the hamstring isometrically (without moving) for 3-5 sec, relax the muscle and slowly deepen the stretch using your quadriceps (opposing muscle). Repeat the cycle 3-4 times. Try it, it just sounds complicated.

PNF yields greatest gains and is the fastest way known to improve the range of motion or flexibility.

Conclusion

• Use static or PNF stretching if the muscle is really tight.  Better to avoid static stretching before your workouts.
• Use dynamic stretching as warm up rather than static stretching.
• Maintain the arch in your back and keep the non-stretched leg straight and toes pointed upright.
• Always remember to breathe while streching. Stretching shouldn’t be painful.

For the full blog post go to Exercise Biology The Science of Exercise website.

Sometimes you need a little inspiration though!  And the holidays are the perfect time to kick back and relax…with some inspiring documentaries.  Okay, maybe that wasn’t your first thought, but why not get inspired by learning more about why eating healthy can change your life and the world.

Here are some of my favorites that can be found on Netflix, and some on Netflix Instant Player!

1. Super Size Me - On the heels of recent lawsuits against McDonald’s, director Morgan Spurlock takes a hilarious and often terrifying look at the effects of fast food on the human body, using himself as the proverbial guinea pig. For one month, Spurlock eats nothing but McDonald’s, ordering everything on the menu and “super-sizing” his order whenever asked. The result is a sobering examination of the line between personal and corporate responsibility.

2. Food, Inc. - Drawing on Eric Schlosser’s Fast Food Nation and Michael Pollan’s The Omnivore’s Dilemma, director Robert Kenner’s provocative, Oscar-nominated documentary explores the food industry’s detrimental effects on our health and environment.

3. Forks Over Knives - Focusing on the research of two food scientists, this earnest documentary reveals that despite broad advances in medical technology, the popularity of modern processed foods has led to epidemic rates of obesity, diabetes and other diseases.

4. Fat, Sick & Nearly Dead - Focusing on two men whose bodies have been trashed by steroids, obesity and illness, this documentary chronicles the rigorous healing path — including a two-month diet of fruits and vegetables — that both attempt in a bid to rescue their health.

5. Food Matters - With a staggering number of Americans suffering from obesity and other food-related maladies, this film takes a timely and hard-hitting look at how the food we eat is helping or hurting our health, and what we can do to live (and eat) better. Nutritionists, naturopaths, scientists, doctors, medical journalists and more weigh in on everything from using food as medicine to the value of organic food and the safety of the food we consume.

Post by:

Christy Meyers

Certified Holistic Health Counselor

To get further support with incorporating these tips into your life and reaching your health goals,  email Christy at info@howtochow.com, or visit www.howtochow.com and on facebook.

1. Pull Up Bar – These things are AWESOME!  Whether you want to have it fixed or temporary in your door frame the amount of options you have are almost endless with a pull up bar.  You can work your back, chest, biceps, triceps and abs easily and if you’re creative you can also work the rest of your body with the next must have piece of equipment.

2. TRX Suspension Straps – There’s a reason why these things are so popular.  They work!  Anchor these off your pull up bar and the sky is the limit.  You can do strength, power and core work all at once.  If you’re not sure about picking up a pair then go to your local gym and try a TRX Class.  Then you’ll be sold.

3. Jump Rope – Why not?  They don’t take up any space and they can be one of the best cardio workouts you’ve ever experienced. They also travel well if you’re heading out of town on a business trip and aren’t sure if the hotel will have a treadmill.  Try doing 5-3 minute rounds and you’ll know why a jump rope is a necessity for your home arsenal.

4. Kettlebell – Again one of the most versatile pieces of equipment you’ll ever find, but they can be intimidating.  I’d suggest having a professional trainer at your gym show you how to use one properly before purchasing.  Once you find the weight that works best for your needs it is time to go to town on your strength, core and cardio workouts.  Love kettlebells!!!

5. Resistance Bands – You won’t find a better traveling workout buddy then resistance bands.  You can pack 5 bands into a lunch bag and give yourself an amazing workout.  We recommend SPRI bands.  From our experience they last the longest and have a wide variety of resistance levels to choose from.

With these 5 pieces of equipment you’ll never need to leave your house to get a good workout.   If you have any other pieces of equipment you think would be a good addition to this list just leave your comment below and we’ll add it to the list.

Sneaker Savvy

If you’ve tried to buy a pair of athletic shoes recently, you probably noticed the wide range of high-tech, state-of-the-art athletic gear. Consumers are faced with so many options that the task of choosing a pair of shoes has become increasingly complicated and confusing, not to mention expensive. By attaining a good working knowledge of athletic footwear, you’ll help yourself find the perfect pair of affordable shoes.

Guidelines for Buying Shoes

When shopping for athletic shoes, the first step is deciding what type you need. If you engage in a specific activity two or three times each week, such as running, walking, tennis, basketball or aerobics, you’ll want a shoe designed specifically for that sport. Multipurpose shoes such as cross trainers may be a good alternative for those who participate in several sports or activities, such as cardiovascular and weight training, in a single workout.

Ideally, you should look for a specialty athletic shoe store with a good reputation in your community. Their sales staffs are more likely to be knowledgeable about selecting appropriate shoes.

When purchasing shoes for a specific sport or fitness activity, consider your foot type. People with high-arched feet tend to require greater shock absorption than those with a normal-arched foot. People with high-arched feet also suffer from lateral instability and are more prone to ankle sprains. Conversely, people with low-arched (“flat”) feet require shoes with less cushioning, but greater support in the mid-foot region and better heel control.

Test the Shoes for Basic Stability:

• Grab the shoe at the ball and heel. Bend the shoe from front to back. The shoe should bend right near the ball of the foot, because that’s your foot’s natural hinge point, but the shoe must not be too flexible.
• At the heel of the shoe, find the “heel counter,” a stiff cup sewn into the back of the shoe to provide heel support. Squeeze this cup into the shoe. It should be very stiff and not easily collapse inward.
• Hold the shoe at each end and twist it. A shoe that offers good lateral support to the foot should only twist a little bit.
• Place the thumb of one hand inside the heel of the shoe and the other hand under the sole of the shoe near the heel. Compress your hands together to feel the amount of cushioning offered by the shoe. The more compression you feel, the more shock absorption the shoe offers.

Fit Tips

• General recommendations include get fitted for footwear toward the end of the day. It’s not unusual for an individual’s foot to increase by half a shoe size during the course of a single day. However, if you plan to exercise consistently at a specific time, consider getting fitted at that exact time.
• Allow a space up to the width of your index finger between the end of your longest toe and the end of the shoe. This space will accommodate foot size increases, a variety of socks and foot movement within the shoe without hurting your toes.
• The ball of the foot should match the widest part of the shoe and you should have plenty of room for your toes to wiggle without experiencing slippage in the heel.
• Shoes shouldn’t rub or pinch any area of your foot or ankle. Rotate your ankles when trying on shoes, and pay attention to the sides of your feet and the top of your toes, common areas for blisters.
• Wear the same weight of socks that you intend to use during activity. Look for socks that are made with synthetic fibers such as acrylic, polyester or Coolmax® for better blister prevention.

Some Final Considerations

It is important to be aware of when your shoes need to be replaced. If they are no longer absorbing the pounding and jarring action, you are more likely to sustain ankle, shin and knee injuries. Athletic shoes will lose their cushioning after three to six months of regular use (or 350 to 500 miles of running). However, look at the wear patterns as a good indicator for replacement. Any time the shoe appears to be wearing down unevenly, especially at the heel, it is time to replace the shoes. Additionally, if the traction on the soles of the shoes is worn flat, it is time for new shoes.

A final consideration when buying athletic shoes is price. It is possible to spend anywhere from $19.99 for no-name brands to more than $200 for the latest technological wonder from a top brand name. A high price doesn’t always guarantee the right fit or best features. You can find a pair that provides excellent support, cushioning and fit in the middle of that price range.

For a direct link to this article go to American Council on Exercise

Here’s 10 Tips for Choosing the Right Athletic Shoe

The Organic Total Body Cleanse was designed by Brenda Watson, who has written many books on nutrition and recently recorded a PBS special in late 2010, The Road to Perfect Health – Balance Your Gut, Heal Your Body, making the point that chronic disease starts with an unhealthy digestive system.

Here’s how the Cleanse works. In the box you’ll receive 3 different bottles of capsules:
1. Detoxify with Organic Total Body Herbal Cleanse
2. Capture with Organic Fiber Blend
3. Eliminate with Organic Colon Cleanse

You take 5 capsules in the morning and 5 capsules in the evening and that’s it. There is no diet plan to follow or recommendations on food or exercise with this cleanse.

I had no trouble keeping up with this regimen. If you are someone who wants a very simple cleanse to help you kick off a healthier lifestyle then I think this is the perfect way to start.  For me, I’ve done two dietary cleanses in the past year or so which has provided me with better results.  This is not to say I didn’t see any results with the Organic Total Body Cleanse.  I definitely found I was processing food more quickly and having more regular bowel movements and even felt a little serge in my energy levels.

All in all I think this cleanse is good for the beginner.  If you’ve never done a cleanse before and you’re not sure what to do, this is the perfect option for you. If you are someone who does cleanses on a regular basis (two to three times a year) I’d try something a little more involved.

1. Fuel
Think of your body as if it were the most beautiful of Italian sports cars. You pull into the gas station, the attendant asks you if you’d like regular or premium, what do you say? Is there even a choice? We all know deep down what makes our bodies run smooth, efficient and gives us peak performance, so why do we choose to consume junk fuel? It’s as simple as this: Eat good food, have good energy.

2. Rest
Sleep plays a major factor not only in our energy levels at the gym but throughout the day as well. Even though some people may need more sleep then others it’s important for you to know how much sleep you require to lead a productive life. Pay attention to your bodies energy levels throughout the day. If you are tired its most likely for two reasons: You didn’t get enough sleep or your not eating foods that supply you with enough energy. Don’t get into the habit of drinking a cup of joe or taking a shot of 5 hour energy, as they may be spiking your energy, but they are reeking havoc on your body.

3. Focus
Life can be distracting sometimes, but you have to treat your workout like it’s your job. Leave your baggage at home. If you’re distracted while you’re at the gym you are not only going to slow down your own workout, but everyone else’s. You ever try to get work done at home while there’s a mess to clean up. It’s almost impossible. clear your mind, be ready to work and you’ll back to your life in no time.

4. Game Plan
Don’t waist your energy milling around the gym floor trying to figure out what exercise to do next. Go in with a game plan. have your workout written out in advance so you don’t waist time and energy. If you notice the people that look the fittest in the gym most likely have a note pad or some kind of written workout with them.

5. Have Fun!
Nothing says low energy like being bored. You are much more likely to go to the gym if are enjoying yourself. If you don’t like to lift weights then take a boot camp class. Not into tread mills, then how about Cardio Kick Boxing? Classes are a great way to get the ball rolling at the gym if you don’t have the cash to hire a personal trainer to keep you motivated.

Now you have the tools to be a success at the gym: Get a good nights rest, Eat healthy food, Mentally prepare, Go in with a game plan, and have some FUN. You’ll be looking great and feeling great in no time with all the energy you can handle.

I’m not saying quit your job, sell everything you own and buy a plane ticket to Rome. I think you’ve probably got your life in a little more control then that. However, maybe there are those things in your life that seem to be spinning out of control, things that we take for granted, such as our health and well being. As a personal trainer and life coach, I help my clients realize their potential throughout all aspects of their lives. Like Gilbert, we do this through GOAL SETTING.

Setting Goals is one of the most important things when it comes to success in life. Ask anyone with a successful business and they’ll tell you you have to have a game plan. If you see a clear picture of your goal, no matter how big, nothing can stop you from achieving it. Why can’t we apply this same concept in our lives. We all want success whether it be financial, physical, emotional or spiritual. We’re all striving to get to the next level. If you set your goals you’re on your way. How do I do that? Here’s just a few goal setting suggestions to get you started.

Full-Marathon Goal – This goal should be the end result. You should have multiple Full-Marathon Goals for different areas of your life, but they should be BIG. Don’t skimp on your Full-Marathon Goal. Think about what you like to have in life and multiply that by ten. That’s your Full- Marathon Goal!
Half-Marathon Goal – These are the goals that will take a while to achieve. Sometimes a month, sometimes a year. They should be with the full intention of reaching the Full-Marathon Goal. With the Full-Marathon Goal in mind the Half-Marathon Goals will be obvious. They may be tough to get done but don’t let yourself get stuck on the little things.
Sprinting Goals - These are the little things. Sprinting Goals are your day to day goals. If you were to add up all your Sprinting and Half-Marathon Goals they would all be pointed in the direction of the Full-Marathon goal. Going to the bank and the post office or going for a run are Sprinting Goals.

Elizabeth Gilbert knew her Full-Marathon Goal. She wanted to “find herself.” Not in a way that was traditional, but in her way. Through her travels she applied Sprinting Goals, experiencing amazing food and learning to speak Italian, Half-Marathon Goals, traveling from country to country with an open mind, and finally her Full-Marathon Goal, finding who she is in this world and her new purpose in life. Because of successful goal setting, Elizabeth was able to get through a very difficult time in her life and come out a better person.

Setting goals can be an amazing experience. It worked for Elizabeth Gilbert it can work for you!

1. Durability – You want it to last.  If you have to purchase a new one every couple months, what good is it?  So do a little research and see what people are saying.

2. Cost – Why pay more for a medicine ball when you don’t have to?  There are companies that charge more just because of their name.  I’m a fan of getting the biggest bang for my buck especially when it comes to my equipment and I don’t want to empty my wallet to do so.

3. Bounce or No Bounce – There are basically two types of medicine balls, those that bounce and those that don’t.  Your workouts will determine what type of ball you’ll need.

4. Types of Medicine Balls – You might think besides bouncing or not bouncing all medicine balls are the same.  Not true.  There are medicine balls that have a rubber surface, smooth gripping, leather on the outside, sand inside, inflatable, one handle, two handles and rope handles just to name a few.  So pick the ball that’s right for you.

5. Weight – Medicine balls can range anywhere from 2 to 30 plus pounds.  You’ll want to try a couple weights out to see which feels the most comfortable for each of your exercises.

Now that you’ve determined the type of Medicine Ball you’ll need it’s time to go shopping.  Here’s a couple balls that I recommend and why.

Valeo – I use my Valeo Medicine Balls everyday.  Slamming them on concrete, throwing them on the grass and in the mud, rain or shine.   Valeo puts out a product that takes a beating.  They have a hard external rubber that’s easy for gripping and are inflatable so can adjust firmness and bounce.  When it comes to cost they are definitely some of the most reasonable on the market ranging from $20 to $30 and maybe less if you find them on sale in some places.

Spri – Definitely at the top of the market when it comes to medicine balls.  You’ll find Spri in pretty much every gym you go to.  Their product is durable and they have virtually every selection to choose from.  Just like Valeo you can inflate to desired firmness and bounce.  My only problem with Spri is the cost, ranging from $25 to $60+.  They are very hard to almost impossible to find on sale.

Everlast – One of the oldest brands on the market and there’s a reason for that.  Everlast puts out a product that lasts.  This type of medicine ball is wrapped in leather and does not bounce.  They are great for passing and catching because they don’t have a hard rubber exterior.  Everlast does make a rubber medicine ball, but it’s hardly worth mentioning in comparison to it’s earlier version.  The cost is anywhere from $40 to $60 depending on where buy it.

These are just three of my favorite Medicine Balls to choose from.  If you use any that you think are worth mentioning, please let me know I’ll take a look and possibly add it to my list.

Sky Fit Challenge – Video Blog #7 – Extreme Kitchen Makeover from Open Sky Fitness on Vimeo.

Don’t forget to check out Adam’s results so far.  This is Day 1, Week 1 and the end of Week 6.  Good work Adam!

Week 1 & 6

Check out Adams Pecs!

Week 5 is now finished, time is really flying, except when it comes to holding my body in PLANK position, then time seems to slow down and at some points during today’s workout, I was convinced it had stopped all together.

The work outs are definitely getting harder, and we’re focusing more on strength now then cardio.  I’m still at 161 pounds, which seems to be a skinny as my body will go, so I guess my dream of getting down to my Bar Mitzvah weight is out the window.

The diet has become second nature for me…I whip up quinoa and protein shakes and salads in minutes, and always make 2 of everything for Katie to have too!  She’s absolutely loving the diet and says I can never go back to bringing Oreo’s into the house ever again.  Them is fightin’ words.  But I obliged…hmrumph!

More videos to come!

Thinking about using this experience to launch me into a marathon training program and run the San Diego in early June, what do you guys think???

Week 1 & 5

Adam At Home Week 4

We are into our first day of month 2 and I’m feeling a bit of a one month slump. I’m feeling strong, and I’m down to 161 pounds from 175, but I’m starting to get really tired during workouts and really hungry during the day! Month 2 is the next level and I feel like my body and my mind have to step up their game! Today’s workout was grueling and satisfying at the same time…

We’re still in the ‘trim down’ phase of the nutrition, losing weight, no bread, few carbs, no sugar, no caffeine…mostly whole foods and veggies! I’m loving the diet, although it wasn’t fun at the Super Bowl party…but having the best friends I could ever have, my guys made some turkey chili that i could eat! I ate, supplied the veggies and hummus…and together we got through it. It’s amazing how intrigued everyone around me is with this program, it almost seems like people think I’d be the LAST person to ever watch what I eat! And now that I am, people are starting to really think about it themselves. Luckily, because of Christy, I’m now the go-to-guy in my group of friend for everything nutrition, which, as you all know is complete MISHIGAS!

Here’s the newest episode…meet my trainer and the creator of the Challenge, Rob Dionne…he’s the guy that’s changing my life right now, and I thank him everyday for it!

Sky Fit Challenge – Video Blog #6 – My Report Card from Open Sky Fitness on Vimeo.

I can’t believe we’re already in week 4 of this thing!

I’m filled with energy to last me through my long days of workouts, and auditions, and classes, and meetings…and I’m really starting to learn how much food – or fuel – it takes me to get through certain parts of the day. I can prevent big drops in blood sugar and energy by grabbing a few bites of carrots and hummus or some of that “Enjoy Life” No Nuts Trail Mix. And then I really look forward to my meals!

My sleep schedule is starting to look more like a human being’s sleep schedule then ever. I was closer to a Bat before the challenge.

Here’s the newest episode about my private Yoga session which really gave me an appreciation for how great of a workout Yoga is! Thanks so much to our Yoga instructor, Joan Lauckner, for coming out and working with us!

Sky Fit Challenge – Video Blog #5 – YOga. from Open Sky Fitness on Vimeo.

Week 1 & 3

We’re three weeks in and already seeing some progress!

I’m down to 165 pounds from my pre thanksgiving weight of 175, and I’m back to feeling good!

The workouts are getting easier to wake up for and harder to peel myself off the ground after!  Turns out there are some places in my body completely void of any muscles!  Like my shoulders and lower back!  But we’re workin’ on it…and as you can see in the picture, we’re starting to develop it, slowly but surely.

My diet is treating me nicely.  The major mood swings and hunger have gone away.  My cravings for junk food have been replaced by cravings for dried pineapple, carrots, and kale.  Kale!  I’m still eating my quinoa and almonds for breakfast every morning which really gets the day started off right.

My running is going well, too.  Today for my 45 minute Saturday steady run, I felt energized and ran a little under 5 miles in the 45 minutes.  I’ve also found a place I love running:  Los Feliz Blvd. from AFI to the entrance of the 5…and moderately hilly and straight 5 mile loop.

A great friend of mine Josh Altman, who edited the best documentaries to come out of Sundance the past two years, helped me create an opening sequence for the rest of my video blogs…check it out!  Next video will post on Monday!

Sky Fit Challenge Opening Sequence from Open Sky Fitness on Vimeo.

The Sky Fit Challenge is awesome.

Today was a great day.   Amazing work out, probably the first time I’ve worked out my back since the great Back Spasms of ’92.  We all remember that.  I think since then, I’ve pretty much left that part of my body alone and, boy, did it show today!   But the work out was really great, and very hard, and I was exhausted by the end of it!

This afternoon my nutritionist, Christy came over for Extreme Makeover: Kitchen Edition. We went through every piece of food in my kitchen and got rid of everything that’s not on my nutrition plan…all the sugars, the processed foods, the pastas and breads, and even my favorite taco shells.  Ouch!  But it’s worth it, next week we’ll go to the market together and try to replace all of those things with their healthier-whole-food equivalent.  Video from Extreme Kitchen Makeover to come!

I cooked up some salmon, asparagus and kale tonight for dinner.  Kale!  Kale?  I never heard of this vegetable, and now it’s my favorite.  Roast some Kale at 375 for 15 minutes with some extra virgin olive oil and a tiny bit of salt, you got your self a side dish, my friend!!  Add some baked salmon and a little asparagus, a couple glasses of water…you got yourself a happy Katie.

Week 1 & 2

Week 2 was intense! It rained harder that I’ve ever seen it in LA.  For the whole week, we got soaked, but we got through it all.  Open Sky style!

The workouts are getting more difficult now that my form is improving.  If you do a push up the wrong way, you can do 30, if you do it the right way, you’re lucky to reach 10!  Same goes for all of my exercises.

I did some Yoga this week and I also tried Gyrotronic.  Both were a huge help in helping my body stretch and recover from the workouts.

My withdraw symptoms and crazy mood swings due to my massive diet change are starting to calm down.  Thank the Lord.  Looks like Katie won’t have to leave me after all.  I ate at a raw/vegan restaurant called Cru, here in LA, where I could order anything off the menu, which was a blast.   It was like being back at Roman Delight in Abington, PA…only the pasta was made out of seeds and the cheese was actually cashews.   But after 14 days of eating salads, i could have sworn I was in Italy! This place was magic…they can make raw foods taste like just about anything…I had a brownie that wasn’t a brownie topped with ice cream that wasn’t ice cream and it was delicious!

Today is Sunday, which is my day off, and it’s much needed after my 2 hours of basketball yesterday…probably the most painful two hours of the Sky Fit Challenge.  Turns out I USED to be good at basketball.  At least I had energy!

Sky Fit Challenge – Video Blog #4 – Week Two in the Bag. from Open Sky Fitness on Vimeo.

1. Eating right and working out on vacation is hard, but not impossible.  It just takes a lot of dedication and a lot of supportive friends!  Although it takes a lot to pass up margarita night for house salad.

2.This change in diet is HUGE for me.  It turns out, and this may not come as a surprise to anyone who has ever seen what I normally eat, but I am a full blown sugar addict and have been for a LONG time.  And this huge change in my diet has led to many emotional symptoms.  Anger, rage, cravings, temper, sadness.  And at the same time, my energy is through the roof, waking up is easy, workouts are fun, and I feel terrific.  But I now know that this change in diet is not easy.  It’s a complete 180 for me.  I now eat mostly vegetables and I used to eat mostly carbs.  Cookies out, Carrots in.  Soda out, water in.  Pasta out, salad in.  There really isn’t one thing in my new diet that I ate a substantial amount of before, and vise versa.  My meeting with my nutritionist, Christy, from HowToChow.com, blew my mind yesterday.  She brought to light my addictions to sugar and my cravings and my emotions, and how they are all intertwined and how we can really fix things, not just for 3 months but for the rest of my life.  She’s amazing…and this whole diet thing just took on a new importance for me.

Sky Fit Challenge – Video Blog #3 – Is it Too Early for a Montage? from Open Sky Fitness on Vimeo.